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Broccoli vs Mustard Greens - In-Depth Nutrition Comparison

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Significant differences between Broccoli and Mustard Greens

  • Broccoli is richer in Vitamin C, Folate, and Vitamin B5, while Mustard Greens are higher in Vitamin K, Vitamin A RAE, Copper, Iron, Vitamin E , and Calcium.
  • Mustard Greens covers your daily Vitamin K needs 130% more than Broccoli.
  • Broccoli has 37 times more Choline than Mustard Greens. Broccoli has 18.7mg of Choline, while Mustard Greens have 0.5mg.

Specific food types used in this comparison are Broccoli, raw and Mustard greens, raw.

Infographic

Broccoli vs Mustard Greens infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +13.8%
Contains more Zinc +64%
Contains more Calcium +144.7%
Contains more Iron +124.7%
Contains more Magnesium +52.4%
Contains more Potassium +21.5%
Contains less Sodium -39.4%
Contains more Copper +236.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains more Phosphorus +13.8%
Contains more Zinc +64%
Contains more Calcium +144.7%
Contains more Iron +124.7%
Contains more Magnesium +52.4%
Contains more Potassium +21.5%
Contains less Sodium -39.4%
Contains more Copper +236.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +27.4%
Contains more Vitamin B5 +172.9%
Contains more Folate +425%
Contains more Vitamin A +385.4%
Contains more Vitamin E +157.7%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B3 +25.2%
Contains more Vitamin K +153.4%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B6 - 0.18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin C +27.4%
Contains more Vitamin B5 +172.9%
Contains more Folate +425%
Contains more Vitamin A +385.4%
Contains more Vitamin E +157.7%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B3 +25.2%
Contains more Vitamin K +153.4%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B6 - 0.18

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Mustard Greens
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Mustard Greens Opinion
Net carbs 4.04g 1.47g Broccoli
Protein 2.82g 2.86g Mustard Greens
Fats 0.37g 0.42g Mustard Greens
Carbs 6.64g 4.67g Broccoli
Calories 34kcal 27kcal Broccoli
Starch 0g g Broccoli
Fructose 0.68g g Broccoli
Sugar 1.7g 1.32g Mustard Greens
Fiber 2.6g 3.2g Mustard Greens
Calcium 47mg 115mg Mustard Greens
Iron 0.73mg 1.64mg Mustard Greens
Magnesium 21mg 32mg Mustard Greens
Phosphorus 66mg 58mg Broccoli
Potassium 316mg 384mg Mustard Greens
Sodium 33mg 20mg Mustard Greens
Zinc 0.41mg 0.25mg Broccoli
Copper 0.049mg 0.165mg Mustard Greens
Vitamin A 623IU 3024IU Mustard Greens
Vitamin E 0.78mg 2.01mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 70mg Broccoli
Vitamin B1 0.071mg 0.08mg Mustard Greens
Vitamin B2 0.117mg 0.11mg Broccoli
Vitamin B3 0.639mg 0.8mg Mustard Greens
Vitamin B5 0.573mg 0.21mg Broccoli
Vitamin B6 0.175mg 0.18mg Mustard Greens
Folate 63µg 12µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 257.5µg Mustard Greens
Tryptophan 0.033mg mg Broccoli
Threonine 0.088mg mg Broccoli
Isoleucine 0.079mg mg Broccoli
Leucine 0.129mg mg Broccoli
Lysine 0.135mg mg Broccoli
Methionine 0.038mg mg Broccoli
Phenylalanine 0.117mg mg Broccoli
Valine 0.125mg mg Broccoli
Histidine 0.059mg mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.01g Mustard Greens
Monounsaturated Fat 0.011g 0.092g Mustard Greens
Polyunsaturated fat 0.038g 0.038g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
102
Mustard Greens
Mineral Summary Score
18
Broccoli
30
Mustard Greens

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Broccoli
17%
Mustard Greens
Carbohydrates
7%
Broccoli
5%
Mustard Greens
Fats
2%
Broccoli
2%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.029g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.